Now that the weather is cold, how to exercise is good for your health?

Fitness in autumn and winter: pay attention to health care

Although exercise is good for your health, you must also pay attention to health care matters, otherwise it will do harm to your health. The temperature is low in autumn morning, so don't go outdoors without clothes. You should add or subtract clothes according to the outdoor temperature. Don't wear sweaty clothes to stay in the cold wind after exercise to prevent your body from catching cold. Be fully prepared before exercise, otherwise it will cause ligament strain and muscle strain. The weather is dry in autumn. Drink more boiled water after exercise and eat more fruits such as pears and oranges to prevent sore throat.

There are many ways to keep fit now, so which one is better?

Yoga, aerobic exercise, spinning, equipment training, Taekwondo ... Yoga is a very gentle exercise and does not need big jumps. Calm down and cultivate one's morality, that is, "soft as a girl's body and beautiful as a waist", and this dream will gradually come true. Traditional and ancient mysterious yoga will not only change the image, but also change the mentality and make the mentality peaceful and happy. Aerobics is a rhythmic exercise. Through long-term continuous exercise, not only the cardiopulmonary function is enhanced, but also the muscle groups are exercised. After practice, you can not only strengthen your physique and keep fit, but also feel refreshed and energetic. It's just that beginners who usually exercise less and are fatter may not be able to accept it because of too much exercise at the beginning and too much stimulation to the heart and lungs. Spinning is the most fashionable sport today, and spinning is known as "winner on wheels" and "happy sport". Gorgeous lights and beautiful music create a disco-like atmosphere. In the process of fast pedaling, people will sweat to the maximum extent, expel toxins from the body, achieve the purpose of reducing fat and weight, and also enhance muscle endurance and exercise cardiopulmonary function. Beginners generally have an adaptation process, so they should learn to control the breathing rhythm, otherwise they will feel very tired.

Jogging works no matter when you start. You can run less at first, or once every other day. After a period of exercise, it will gradually increase to 3000 to 4000 meters a day. Although skipping rope is simple, it is a whole-body exercise, and muscles, organs and nerves of the whole body can be exercised. And as long as a rope is in hand, it can be done anytime and anywhere.

"Everything is established in advance, and it will be abolished if it is not planned." It is best to make a targeted fitness plan for yourself in autumn and winter, which can not only increase the fitness effect, reduce fat and gain muscle, but also urge yourself. The most important thing is persistence. You can't give up halfway in three minutes.

There are many sports suitable for young people around the age of 20 in winter, such as skiing, ball games and long-distance running. However, men of this age should follow the principle of "perseverance" when exercising, that is, the amount of exercise should not be too large, but it is best to exercise for more than 30 minutes every day.

At the age of 30, a man's physical function has surpassed the peak. At this time, if physical exercise is neglected, the endurance and oxygen uptake of the body will gradually decline. At this time, the joints of the body often make some noises, which is a precursor to joint diseases. 30-year-old men should do more stretching exercises and pay attention to the exercise of cardiovascular system. For example, jogging, swimming and lifting weights. Men who sit in the office for a long time should do more stretching exercises.

Men over the age of 40 have a 25% decline in muscle movement ability and a gradual decline in physical strength. Therefore, people over the age of 40 choose exercise not only to keep fit, but also to prevent common middle-aged and elderly diseases. Therefore, the exercise content includes: 20-30 minutes, moderate-intensity exercise, such as jogging, dancing, cycling and so on.

When men over 50 years old exercise, their pulse should not exceed 130- 140 times per minute. They can do some exercises that they can bear, such as jogging, golf, walking and Tai Ji Chuan. Pay special attention to all joints and muscles that are prone to atrophy when exercising!

I hope I can help you and wish you a happy life.